This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
How to Do Squats and Lunges. Six Methods: Doing Body Weight Squats Doing Squats Using a Squat Rack Trying Other Squat Variations Doing Body Weight Lunges Doing Weighted Lunges Trying Other Lunge Variations Community Q&A. Squats and lunges are fantastic exercises that can help you both build muscle and lose weight.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Basic Squat. A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat, pretend you are sitting in a chair, and remember to keep your weight in your heels. Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance.
In a lunge and split squat, one leg is forward and in front of you, the other leg is behind you. In a lunge, the rear leg is engaged in the exercise. In a split squat, the rear leg is at rest throughout the exercise -- it is not engaged.